091713 Tuesday

A. Snatch Complex: Deadlift + Hang below Knee + TnG Snatch (set hips properly on the TnG)

105#, 110Fx3

B. Snatch Grip Strict Press - 5 x 3 - ascending - find a 3RM with this

76#x3 might have been able to go up a little but stopped due to time

C. Back Squat Cluster 3.3.3 x 3 - ascending; rest :20, rest 3 min (you will have to play with these weights, as you have not hit these rep schemes on a cluster - ps this one is fun  =)  )

177, 185, 198 x3 felt heavy tonight back was achy squat was very slow felt like

D. 

50 t2(rings)

400m Run

50 kb Snatches (alternating every 5 or 10 * pick from start) (35)

400m Run

50 Pullups

400m Run

14:31 t2rings were hardest wore my gloves was a little slippery I think.  Pull-ups did all butterfly maybe 4 kipping.  KB snatch was easier than I thought but damn kills my forearms from the crashing need to learn to punch through so that doesn't happen. 

E. 7 min cool down row and some mobility - recovery for tomorrow

Didn't do ran out if time

Nutrition

Coffee

2 eggs + 1 egg white, bacon, avocado, strawberries, little oj w/hmb + creatine

Quest Bar

1/2 of a small ice coffee

Grilled chicken, squash. Asparagus

SFH protein shake w/hmb + creatine

1 egg + 1 egg white, turkey apple sausage